FOUR CORNERS OF HELL20 mins:

5 pullups

25 yard lunges

10 burpees

100 yard sprint

15 push ups

25 yard lunges

20 air squats

Seven rounds for time of:

95 pound Power snatch, 7 reps

95 pound Snatch balance, 7 reps

95 pound Overhead squat, 7 reps

10 minutes Handstand push-ups

5 minutes Squats

2 minutes Pull-ups

1 minute Push-ups

Back Squat 1-1-1-1-1-1-1 reps

Seven rounds for time of:

35 squats

25 pushups

15 pullups

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Five rounds for time of:
Row 500 meters

135 pound thruster, 7 reps

For time:

225 pound Deadlift, 15 reps

50 Pull-ups

225 pound Deadift, 12 reps

40 Pull-ups

225 pound Deadlift, 9 reps

30 Pull-ups

225 pound Deadlift, 6 reps

20 Pull-ups

225 pound Deadlift, 3 reps

10 Pull-ups

Griff

Run 800m

Run 400m backward

Run 800m

Run 400m backward

Three rounds for time of:

50 Double-unders

50 Back extensions

3 Rounds for time of:

135 pound Clean and jerk, 10 reps

30 GHD situps

For time:

100 Burpee pull-ups

50 Situps

50 Doubleunders

50 Situps

Walking Lunge, 50 steps

50 Situps

50 Burpees

50 Situps

Deadlift 3-3-3-3-3 reps

"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

"Barbara"
Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats
OR
"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups